Chickpeas (Garbanzo Beans / Bengal Gram) – Mature Seeds (Canned, Solid)
Chickpeas, also known as garbanzo beans or Bengal gram, are a popular legume widely used in various cuisines across the world. These mature seeds are not only delicious but also highly nutritious, offering a significant amount of protein, fiber, and essential minerals, making them an excellent addition to a balanced diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 88 kcal |
| Protein | 4.92 g |
| Total Fat | 1.95 g |
| Saturated Fat | 0.204 g |
| Carbohydrates | 13.49 g |
| Dietary Fiber | 4.4 g |
| Sugars | 0.0 g |
| Calcium | 35 mg |
| Iron | 1.23 mg |
| Magnesium | 27 mg |
| Phosphorus | 80 mg |
| Potassium | 144 mg |
| Sodium | 278 mg |
| Zinc | 0.69 mg |
| Copper | 0.153 mcg |
| Manganese | 0.818 mg |
| Selenium | 2.0 mcg |
| Vitamin C | 0.1 mg |
| Thiamin (Vitamin B1) | 0.032 mg |
| Riboflavin (Vitamin B2) | 0.015 mg |
| Niacin (Vitamin B3) | 0.13 mg |
| Vitamin B6 | 0.473 mg |
| Folate | 25 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Chickpeas are a rich source of plant-based protein, making them a valuable food choice for vegetarians and vegans. With 4.92 grams of protein per 100 grams, they can help support muscle repair and growth. They also provide a significant amount of dietary fiber (4.4 grams), which promotes digestive health and helps maintain healthy blood sugar levels.
The high potassium content (144 mg) in chickpeas is beneficial for maintaining heart health and regulating blood pressure, while the magnesium (27 mg) contributes to overall bone strength and muscle function. Additionally, chickpeas contain iron (1.23 mg) and phosphorus (80 mg), both of which are essential for energy production and bone health.
Chickpeas also offer a variety of important vitamins and minerals, including B-vitamins like niacin, riboflavin, and thiamin, which support energy metabolism and cognitive health. Furthermore, their small amount of calcium (35 mg) can support bone health, while selenium (2.0 mcg) acts as an antioxidant, helping protect the body from oxidative stress.
Allergen Information
Chickpeas are generally considered safe for most individuals, though they can be allergenic for some. If you have a legume allergy or have been diagnosed with a chickpea allergy, it is important to avoid consuming them. Always check product labels for potential cross-contamination with other allergens.
Dietary Preferences
- Vegan: Chickpeas are a plant-based food, making them an excellent choice for vegan diets.
- Gluten-Free: Chickpeas are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
- Low-Sodium Option: While canned chickpeas can contain higher sodium levels, choosing a low-sodium or no-salt-added variety can help keep sodium intake in check.
- Kosher: Chickpeas are naturally kosher, but it’s important to check labels for certification when purchasing pre-packaged varieties.
- High-Protein & High-Fiber: Chickpeas are a great option for those seeking to increase their protein and fiber intake, supporting both muscle building and digestive health.
Usage Tips
Chickpeas are incredibly versatile and can be used in a wide variety of dishes. You can add them to salads, soups, stews, and curries, or blend them to create creamy dips like hummus. Their slightly nutty flavor pairs well with both savory and sweet recipes, making them a perfect ingredient for a wide range of culinary creations.
Conclusion
Chickpeas (garbanzo beans) are a nutritious and versatile ingredient that should be a staple in any kitchen. Whether you’re preparing a hearty salad, making a plant-based dip, or adding them to a comforting soup, chickpeas provide an excellent source of protein, fiber, and essential nutrients. With their broad health benefits and ability to complement a variety of dishes, they are a perfect addition to any meal, supporting a balanced, healthy lifestyle.
